Let's start National Nutrition Month with a reader request that will make your life easier while creating great (and free!) resources for your clients!
A while ago we came up with a simple grocery list that included 25 ingredients for 15 different meals. It was a hit and we've had requests to do more shopping and meal plans that help everyone shop for a few items and then prepare many meals from a single list.
One of the lessons we learned from the process was that cooking at home saves a lot of time and money when compared to dining out or surviving on fast food.
With all that in mind, I've come up with a new list for 5 meals with 15 ingredients in celebration of Nutrition Month.
Here it is!
- Chicken tenderloins (5 pound bag)
- Pork chops (one per person)
- Tilapia fillets (one per person)
- Corn tortillas (2 1-pound bags)
- A 5 pound bag of red potatoes, divided
- 1 head of fresh cabbage
- 1 pound bag of carrots
- 3 onions
- 1 package of “stop light” peppers or 2 bell peppers
- 1 pound bag of frozen corn
- 1 gallon skim milk
- 1 15-ounce can of pinto beans
- 1 can of tomatoes with onions and chilis
- 1 pound bag of brown rice
- 1 medium jar of salsa
- Olive oil
- Salt and pepper
- Italian seasoning
- Garlic powder
- Chili powder
- Hot pepper sauce
- Corn starch
- Salad ingredients for the week
- Fish Tacos with Slaw
- Pork Chops with Potato Carrot Casserole
- Chicken Fajitas with Brown Rice
- Chicken Corn Chowder
- Vegetarian Chili
Fish Tacos with Slaw
- Place tilapia filets (one per person) in a large nonstick skillet. Top with prepared salsa and bake at 375 degrees F until done, about 10 minutes (fish will be firm and will flake with a fork).
- Make the slaw by slicing ½ a head of cabbage very thin with a knife and grating 1 carrot into a mixing bowl. Top with vinegar, oil, salt, pepper, dried Italian seasoning, and a dash of hot pepper sauce.
- Heat the corn tortillas in a microwave or oven, briefly, until warm (2-3 per person)
- Place 2-3 corn tortillas on the plate and fill with slaw and top with cooked fish. Serve with salsa on the side.
Pork Chops with Potato Carrot Casserole
- Veggies: Slice 3 pounds of potatoes, 2 carrots, and one peeled onion and place them into a glass casserole dish. Toss with oil, salt, and pepper. Cover and microwave for 8 minutes.
- Place the potato mixture uncovered in a preheated 400 degree oven and bake until soft, about 10-15 minutes.
- Coat the tops of the pork chops with a little mustard and bread crumbs. Bake them along with the veggies until done (pork will be firm and reach 165 degrees internally).
Chicken Fajitas with Brown Rice
- Make brown rice according to package instructions. Use 2 cups of rice plus whatever water is called for on the bag, about 4 cups and cook until done.
- Chop 2 bell peppers and one onion.
- Sauté chicken tenders with sliced peppers and onions in a large nonstick pan with olive oil until golden. Season with salt, pepper, Italian seasoning, and hot pepper sauce.
- Cover the pan and cook until the chicken tenders are done over medium or low heat.
- Serve the fajita mixture with warm corn tortillas, rice, and prepared salsa.
Chicken Corn Chowder
- Chop 1 onion and 1 carrot. Saute in a large Dutch oven pan with a teaspoon of olive oil.
- Chop 1 pound of chicken tenders and add to the pan. Stir well.
- Add 5 cups of skim milk and 5 cubed red potatoes with skin. Add 2 cups of corn. Bring the mixture to a boil then reduce to a simmer.
- Thicken with a tablespoon of cornstarch mixed with milk. Season with salt, pepper, thyme, and Italian seasoning.
- Cook until the potatoes are soft and the chicken is cooked through all the way. Finish with a teaspoon of butter and a dash of hot pepper sauce.
- Adjust consistency by adding more milk to thin the chowder or cook a little longer to thicken it more. Serve hot.
- Make brown rice according to package instructions using 2 cups of brown rice and 4 cups of water.
- Saute 1 chopped onion, 1 chopped carrot, and 1 chopped bell pepper in a little olive oil. Add 2 cans of drained pinto beans and 1 can of undrained tomatoes to the sauteed veggies. Cover the pan and bring to a boil then lower to a simmer.
- Season with garlic powder, chili powder, Italian seasoning and salt and pepper.
- Add 1 cup frozen corn. Cover and cook until all vegetables are soft, about 15 minutes.
- Serve the chili hot over cooked brown rice.
And here are some other top Nutrition Month resources...
Stephanie Ronco has been editing for Food and Health Communications since 2011. She graduated from Colorado College magna cum laude with distinction in Comparative Literature. She was elected a member of Phi Beta Kappa in 2008.